Posted by

Cold temps triggering a craving for comfort food? There's nothing better than a steaming bowl of chili on a crisp fall day, but it can be a bit high in calories when higher-fat ground beef is used. Whip up a batch of our hearty turkey chili for a meal that'll stick to your ribs but not your waistline. (Scroll to the bottom of the post for a printable PDF version of the recipe!)


Image removed.



Chili:
  • 2 medium onions, diced
  • 1 tablespoon canola oil
  • 6 cloves garlic, minced
  • 4 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon oregano
  • Cayenne pepper (optional)
  • 2 1/2 pounds ground beef, 70/30 blend
  • 2 (15.5 ounce) cans kidney beans
  • 2 (28 ounce) cans diced tomatoes
  • 3 cups chicken broth
  • Salt and pepper to taste
Changes Made:
  • 2 medium onions, diced
  • 1 tablespoon canola oil
  • 6 cloves garlic, minced
  • 4 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon oregano
  • Cayenne pepper (optional)
  • 2 1/2 pounds ground beef, 70/30 blend: Swapped for 93% lean ground turkey; browned and crumbled half and made the rest into small meatballs for more interesting texture
  • 2 (15.5 ounce) cans kidney beans: Increased the ratio of beans to meat by adding 2 cans of chili beans
  • 2 (28 ounce) cans diced tomatoes: Instead of all diced tomatoes, used 1 can of diced and 1 can of crushed tomatoes to thicken the chili but retain rich tomato flavor
  • 3 cups chicken broth: Substituted no-salt-added broth (added cans of chili beans contained salt)
  • Salt and pepper to taste

Nutrition Facts Face-Off!

1 cup of chili with 1 tablespoon each shredded cheddar and light sour cream

Image removed.


Hearty Turkey Chili (Printable PDF Version)

Makes 17-18 cups


Ingredients

  • 2 medium onions, diced
  • 1 tablespoon canola oil
  • 6 garlic cloves, minced (about 2 tablespoons)
  • 2 ½ pounds 93% lean ground turkey, divided
  • 4 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • Ground cayenne pepper (optional)
  • 2 (15.5 ounce) cans chili beans, mild or hot
  • 2 (15.5 ounce) cans dark red kidney beans
  • 28 ounce can diced tomatoes
  • 28 ounce can crushed tomatoes
  • 3 cups no-salt-added chicken broth
  • Salt and pepper

Directions

  1. Heat oil in a large stock pot over medium heat. Add onions and saute until softened. Add garlic and cook until fragrant, about 30 seconds.
  2. Add spices and half of the ground turkey to the pot. Brown the turkey, breaking into smaller pieces, until cooked through.
  3. Stir in beans, tomatoes, and chicken broth, using a wooden spoon to scrape any browned bits off the bottom of the pot.
  4. Bring to a boil on medium high, then turn down to a simmer.
  5. Form the remaining ground turkey into small meatballs, about 1" across, and add to the chili.
  6. Let simmer for 1 hour, stirring occasionally to prevent burning. Season to taste and serve. Enjoy with a lightly dressed green salad for a balanced, filling meal.

Recipe Tips

  • To lower the sodium, use reduced-sodium or no-salt-added beans and tomatoes.
  • Add ground cayenne pepper if you like spicy chili. Start with ¼ teaspoon, then add in 1/8 teaspoon increments until desired level of spiciness is reached.
  • Make a double batch and freeze portions for lunch or quick weeknight meals.

 

Nutrition Facts (1 cup chili): Calories 230, Total Fat 6g (Saturated 1.5g), Cholesterol 50mg, Sodium 490mg, Total Carbohydrate 24g, Dietary Fiber 9g, Protein 19g, Vitamin A 10% DV, Vitamin C 15% DV, Calcium 8% DV, Iron 15% DV


Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.